CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

Light jog 30 seconds

:30 hamstring stretches each

:30 hip stretches each

:30 runners stretch each

Then perform 1 round

5 Lateral Lunges Each Side

Straight arm banded pull down 10 reps

1 Small set of pull ups, 3-5 reps

B: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here